Tag: All

COOKING DEMO – Grilled Steak Muffuletta Sandwich

Emily Richards, PHEc shows us how to make a hearty, delicious and protein-packed sandwich layered with grilled steak, veggies, cheese and muffuletta spread – perfect to pack for picnics, day trips, or a cottage getaway. The featured recipe Grilled Steak Muffuletta Sandwich takes advantage of local produce available and uses eye of round fast fry steaks. If there are any leftovers, they make a tasty treat for the next day. Each serving has 37 g protein and 400 mg calcium.

All, Nutrition

Fun in the Summertime – Staying Active with Osteoporosis

Summer is a great time to enjoy the outdoors whether you are hiking on nature trails, heading to the beach, local park or in your own backyard. During the summer months, there are many ways to exercise, participate in organized sports and simply enjoy activities in the great outdoors. If you have osteoporosis – you may need to make modifications or choose a different way to stay active entirely depending on your condition. Our keynote speaker addresses outdoor activities for people with osteoporosis including racquet sports, hiking, horseback riding, cycling and more.

In partnership with The Collings Stevens Family Foundation.

All, Information

Snacks & Stuff

Having the right kind of snacks on hand can help keep you satisfied in-between meals, get the bone-building nutrients like calcium and protein needed and can provide you with a quick meal at home or on the go!

Emily Richards, PHEc prepares three easy-to-make recipes that are perfect to have on hand when you need a snack or light meal.


– Roasted Red Pepper Hummus with 50g calcium and 6g protein per ¼ cup

– Roasted Chickpeas with 30g calcium and 5g protein per ¼ cup

– Ricotta and Yogurt Labneh with 150 mg calcium and 9g protein per ¼ cup

All, Nutrition

Fore! Golfing with Osteoporosis

As soon as the early signs of spring appear, golfers start counting down the days until their first tee-off of the season! Golfing is a great outdoor sport, a good form of exercise, can be done on your own or with a group and it’s fun! But for those who have been diagnosed with osteoporosis – you may need to make modifications or choose a different way to play the sport depending on your condition.

Our keynote speakers review exercise and physical activity recommendations, discuss golf movements to modify to prevent fractures and will demonstrate and discuss strategies to modify your golf game and more.

All, Information

Roasted Veggie Cobbler

Greek yogurt is a great ingredient you can use in everyday cooking. Oikos Greek yogurt has calcium and protein and is delicious to eat on its own but can also be used in recipes like this one. Emily Richards, PHEc hosts a cooking demo where she will show you how you can use Oikos Greek yogurt in a Roasted Veggie Cobbler. This veggie filled casserole has 250mg calcium and 19g of protein per serving.

All, Nutrition

Diabetes and Osteoporosis

There are several risk factors for osteoporosis and osteoporotic fractures including age, sex, fragility fracture after the age of 40, use of glucocorticoid drugs, medications, medical conditions that inhibit absorption of nutrients, in addition to conditions that contribute to bone loss such as diabetes.

Osteoporosis that results from having another disease or condition or from the treatment of another condition is called secondary osteoporosis.

Download “Checklist for your doctor” here.

All, Information

Spiced Lentil Shakshuka with Parmesan Baguette

Emily Richards, Professional Home Economist shows you how to make Spiced Lentil Shakshuka with Parmesan Baguette. This is a dish you can eat for breakfast, lunch or dinner made with everyday ingredients. Flavourful and filling, this vegetarian meal features poached eggs and lentils – a good source of protein. The crusty baguette is the perfect accompaniment to sop up the tasty sauce. Each serving has 300mg calcium and 38g protein.

All, Nutrition

Spinach Ricotta Gnocchi with Bruschetta Sauce

Emily Richards, Professional Home Economist shows you how to make Spinach Ri-cotta Gnocchi with Bruschetta Sauce. Putting aside some time to make homemade gnocchi and freezing them is a great way to have ingredients on hand to whip up meals in a matter of minutes and making homemade gnocchi is easier than you think, affordable and doesn’t require any special equipment. This delicious dish, which is vegetarian, is an Italian favourite with a simple sauce that becomes creamy with the addition of cheese and cooking water – a cooking secret every cook should know! Each serving has 250mg calcium and 20g protein.

All, Nutrition

Winter Activities & You

During the snowy months there are many ways to stay active and enjoy the outdoors. If you have osteoporosis – you may need to make modifications to some winter activities or choose a different way to stay active entirely depending on your condition. Our keynote speakers address outdoor activities like skiing, skating, walking and even shovelling snow for people with osteoporosis.

Before undertaking any physical activity, you should consult with your healthcare provider.

All, Exercise, Living Well

© Osteoporosis Canada, 2022
Charitable Registration No. 89551 0931 RR 0001